Food To Reduce Blood Pressure
White Plains Hospital
January 28, 2019
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Learn what foods are best to help keep your blood pressure in check.
About 75 million adults in the U.S., or approximately one in three, have high blood pressure, otherwise known as hypertension, a leading cause of heart disease and stroke. What’s more is that many are not even aware of it, and approximately half of them aren’t able to keep their blood pressure under control, according to the Centers for Disease Control (CDC).
While there are certain factors that cause high blood pressure that are simply out of our control such as age, family history, race and gender, there are some key lifestyle choices that can help control this silent killer. Where to start? In addition to maintaining a healthy body weight, exercising, managing stress and taking medication if it’s prescribed, one of the easiest things to do to reduce blood pressure is to make smart food choices.
Here are some of the best food choices to make every day, to help keep your high blood pressure at bay:
Leafy greens and bananas. They contain potassium, which helps your body rid itself of excess sodium.
Berries which contain flavonoids, another potent blood pressure reducer.
Beets and garlic. Rich in nitric oxide, these foods help to open up blood vessels to lower blood pressure.
Dairy. According to the American Heart Association, women who ate five or more servings of yogurt each week reduced their incidence of hypertension by more than 20%.
Fatty fish like salmon and mackerel. They contain omega 3 fatty acids, which reduce inflammation, lower triglycerides and reduce blood pressure.
The American Heart Association recently updated its high blood pressure guidelines. This recognizes the fact that damage caused by high blood pressure can begin at lower blood pressures than previously thought.
So if you suspect you may have high blood pressure, talk to your doctor and start taking steps to lower this critical number, and reduce your risk of heart disease and stroke.
Tags: blood pressure
, healthy food choices
, heart disease
, high blood pressure